Patellofemoral Pain Syndrome (PFPS)

Causes of PFPS

• Overuse
• Not enough rest between exercise sessions
• Improper footwear
• Improper training
• Improper alignment

Signs & Symptoms

• Knee pain
• Tight hamstrings
• Tight calves
• Muscular spasms in legs

Treatment

• See a doctor about knee to ensure no damage is done
• Give the knee 48 hour break to rest and heal before returning to exercise
• Use Ice to reduce inflammation
• Epsom salt soak or compress on knee to help healing process
• Arnica oil or salve can assist in the healing process
• Lavender and chamomile can reduce pain and inflammation
• When pain is present reduce activity on the knee (avoid running and exercises on hamstrings and quadriceps)
• Increase flexibility in hip, knee and ankle
• Myofascial release at groin and hip with foam roller
• Increase strength of glutes and hip flexors

Exercises to Reduce Pain & Improve Function

• Stability Ball wall squats
• Side stepping
• Multidirectional lunges
• Hip abductor/adductor machine
• Glute machine